GLP-1 Fitness

  • GLP-1 Fitness

    GLP-1 Workout Plan: Beginner and Plus-Size Friendly (No Gym Needed!)

    GLP-1 WORKOUT PLAN

    Feel like every workout plan is designed for fitness fanatics with abs of steel? Not this one. This is the GLP-1 Workout Plan—created specifically for anyone on GLP-1 medications who wants to build strength, boost metabolism, and actually enjoy exercise (yes, really).

    This post is your step-by-step guide to my GLP-1 Beginner Workout Plan—a balanced, beginner-friendly routine that combines strength training, HIIT, and rest days to keep you feeling strong and energized.

    Designed with GLP-1 users in mind, it’s perfect for anyone looking to maintain muscle, burn fat, and stay consistent without feeling wiped out.

    And if you want it all in a simple, printable format, you can grab my free 1-week GLP-1 Workout Plan—perfect for getting started without the guesswork.

    Table of Contents

    Why Exercise Matters on GLP-1

    GLP-1 medications like Mounjaro and Wegovy can do wonders for appetite regulation, but they can also leave you feeling a bit… meh.

    Plus, there’s a sneaky little risk of losing muscle along the way.

    And we’re not having that!

    The goal here? Simple: build strength, maintain muscle, and keep that metabolism revving. Plus, we’re making sure it’s all doable, even if you’re plus-size or just starting out.

    Whether you’re at home or in the gym, I’ve got you covered with safe, effective exercises that are easy to stick to.

    Types of Workouts in the GLP-1 Beginner Workout Plan

    This GLP-1 Workout Plan is all about giving you the right balance—strength training for muscle preservation, HIIT for fat-burning, and smart exercise choices that fit your life. Here’s exactly what you’ll be doing:

    1. Strength Workouts (4 Sessions per Week)

    Strength training is the backbone of this plan because it helps you build and maintain muscle while losing fat—an absolute must when you’re on GLP-1 medications.

    Here’s how I’ve structured these sessions:

    • Compound Exercises: Moves that work multiple muscle groups at once (like squats, deadlifts, and push-ups). These give you the most bang for your buck and help build functional strength.
    • Isolation Exercises: Focused moves that target specific muscles (like bicep curls or tricep extensions). Perfect for building strength without overloading your body.
    • Dumbbell-Only Home Workouts: You don’t need a fancy gym setup. All you need is a pair of dumbbells (or even just your body weight to start). This makes the plan flexible, whether you’re working out at home or in the gym.
    • All-Level Options: Can’t do a full push-up yet? No worries. I’ve included beginner-friendly variations so you can build up strength at your own pace.

    2. High-Intensity Interval Training (HIIT) (2 Sessions per Week)

    HIIT is all about quick, efficient fat burning without spending hours on the treadmill. These 20-minute sessions are designed to get your heart rate up without leaving you feeling wrecked:

    • Low-Impact Move Options: I’ve included variations for all moves, so it’s gentle on your joints.
    • Timed Intervals: 30 seconds of work, followed by 15 seconds of rest—repeated for a total of 20 minutes. This keeps it intense but manageable.
    GLP-1 WORKOUT PLAN

    3. Functional Training Focus

    Beyond just burning calories or building muscle, these workouts are designed to help you move better in everyday life. That means exercises that mimic real-life movements:

    • Pushing and Pulling: Perfect for carrying shopping bags or opening stubborn jars.
    • Squatting and Lunging: Makes getting up from the sofa or climbing stairs a breeze.
    • Core Stability: Strengthens your midsection, improving posture and reducing back pain.

    How It Works

    This plan is designed to fit around your energy levels—because let’s face it, some days you’re raring to go, and other days just lifting a water bottle feels like a workout. Here’s how you’ll structure your week for maximum results without burnout:

    4 Strength Workouts a Week:

    • 2 Full-Body Sessions: Squats, deadlifts, push-ups, and rows—classic moves that target multiple muscle groups for the best bang for your buck.
    • 1 Upper-Body + HIIT Combo Day:
      • Upper-Body Strength: Arm muscles and core strength—think bicep curls, shoulder presses, and rows.
      • Short HIIT Session: Low-impact cardio bursts (like cycling or step-ups) to boost your metabolism without exhausting you.
    • 1 Lower-Body Session: Squats, lunges, and glute bridges for a strong foundation.
    • 1 HIIT Session: Another 20 minute fat blasting workout (this can be combined with another day)

    2 Rest Days (One Active Recovery, One Full Rest):

    • Active Recovery Day: Gentle low impact cardio movement like walking, stretching, or yoga—keeping your body loose without adding extra fatigue.
    • Full Rest Day: Absolutely no structured exercise. Let your muscles repair and rebuild.

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    glp-1 workout plan

    Why This Works

    Plus-Size Friendly: Solid, safe exercise designed for every body and easily adjustable to fit all fitness levels.

    Strength Training Preserves Muscle: Even while you’re losing weight, you’ll maintain (and even build) lean muscle.

    HIIT Boosts Fat Burning: Quick, low-impact bursts mean you can torch calories without draining your energy.

    Balanced Rest Prevents Burnout: With one active recovery day and one full rest day, you’ll stay consistent without overdoing it.

    Top Tips for Success

    • Focus on Form: Don’t rush through your reps. Keep your core engaged, shoulders back, and move with control. This way, you’ll avoid injury and actually build that muscle.
    • Pace Yourself: GLP-1s can sometimes make you feel like you’re running on half a tank. That’s okay! Just show up, do your best, and give yourself credit for every effort.
    • Protein is Your Best Mate: After a good session, refuel with balanced meals featuring protein foods like chicken, beef, or a cheeky protein shake. It’ll help with muscle recovery and keeping your energy steady.
    • Track Your Progress: Take some before and after photos. Not just for the visual win, but to see how far you’ve come. It’s not always about the scale—sometimes it’s the way your favourite jeans fit.
    GLP-1 WORKOUT PLAN

    Stay Motivated: Your 1-Week Free Workout Plan

    If this sounds like your cup of tea but you’re not sure where to start, I’ve got you. I’ve put together a 1-Week GLP-1 Beginner Workout Plan—it’s completely free and designed with you in mind. You’ll get:

    • Printable workout (because who doesn’t love a checklist?)
    • A mix of strength and cardio to boost metabolism and build muscle

    Ready to take the first step? Grab your free plan and see for yourself how good it feels to move with purpose. It’s beginner-friendly, plus-size approved, and just the right balance of challenging and doable.

    Get it here!

    Why Try the Full 6-Week GLP-1 Workout Plan?

    Once you’ve got a taste of the first week, you might just want to keep going. My 6-Week GLP-1 Workout Plan is all about consistency.

    It builds on the same structure as the first week but gradually increases intensity—think more reps, slightly heavier weights, and varied HIIT routines to keep your body guessing.

    And don’t worry, it’s still designed for all fitness levels. You can adjust the weight or difficulty as you go, and the workouts are balanced to make sure you’re not burnt out by midweek.

    Next Steps: It’s Your Move

    Start with the free 1-week plan and see how you feel. You don’t have to nail every move or finish every set perfectly—just keep showing up. You’ve got this.

    Got questions or need a bit more support? Drop a comment below or get in touch —I’m here to cheer you on every step of the way.

    Let’s get moving, yeah?

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    GLP-1 WORKOUT PLAN
  • GLP-1 Fitness

    Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    EXERCISE ON GLP-1

    So, you’re on GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and the weight is finally shifting. Amazing, right? But now you’re wondering… do I actually need to exercise on GLP-1?

    Short answer: YES. Longer answer: YES, unless you want to lose muscle along with fat and end up feeling weak, tired, and with a metabolism slower than a Monday morning.

    But don’t panic—I’m not about to tell you to spend hours doing soul-crushing HIIT workouts or running until your legs feel like noodles. The key to sustainable weight loss on GLP-1s is smart, simple movement that keeps your muscle strong and metabolism firing—without leaving you feeling like you need a two-day nap.

    Let’s dive in.

    Table of Contents

    1. Why Exercise on GLP-1s?

    GLP-1 meds curb your appetite—which is great for fat loss, but not so great when it means you’re eating less protein and potentially losing muscle mass. And trust me, muscle is something you don’t want to lose.

    What happens if you don’t exercise on GLP-1?

    • You lose muscle along with fat. Less muscle = a slower metabolism.
    • You feel weaker and more fatigued. Not fun.
    • Your body composition doesn’t improve much. The scale might go down, but you might still feel “soft” instead of strong.

    What happens if you do exercise?

    • You burn fat while keeping muscle. A win-win.
    • Your metabolism stays high. Which helps prevent weight regain.
    • You feel stronger, healthier, and more energised.
    • You can eat more without gaining fat. Yes, really.

    Need a structured plan? Try my GLP-1 Meal plan, packed with high-protein meals to fuel your workouts while keeping weight loss on track.

    2. The Best Types of Exercise for GLP-1 Users

    Let’s get one thing straight—you don’t need to work out like a bodybuilder to see results. But you do need to move your body in a way that supports your weight loss goals.

    Here’s what works best:

    1. Strength Training (Your New Best Friend)

    If you do nothing else, lift some weights. Strength training preserves muscle, burns fat, and keeps you strong.

    • Start with 2-3 sessions per week.
    • Focus on full-body workouts. Think squats, deadlifts, push-ups, and rows.
    • Use bodyweight, dumbbells, resistance bands, or gym machines.

      2. HIIT (Your Quick Fix for Fast Results)

      If you’re short on time but want maximum fat-burning benefits, HIIT (High-Intensity Interval Training) is your best mate. It’s all about quick, intense bursts of exercise followed by short rests. Translation? You get fitter, faster—without hours of slogging away.

      • Start with 1-2 sessions a week. No need to go all-in straight away. Think 15-20 minutes of work, and you’re done.
      • Keep it simple. No need for burpees unless you fancy them (I don’t). Try squats, mountain climbers, or marching punches.
      • Low-impact? No problem. Make it joint-friendly with seated punches, step-ups, or modified jumping jacks.
      • Rest is your friend. HIIT is about intensity, not duration. If you’re dying halfway, you’re doing it right—just remember to breathe.

      3. Walking (The Underrated Fat-Burner)

      Look, I love a good lazy day as much as the next person, but daily movement matters.

      • Aim for at least 8,000-10,000 steps a day.
      • Walking is amazing for fat loss, digestion, and overall health.
      • Easy on the joints, great for long-term sustainability.

      4. Low-Impact Cardio (No Burpees Needed)

      If you want to add cardio, skip the endless treadmill runs and go for something low-impact and effective:

      • Cycling – Easy on the joints, great for endurance.
      • Swimming – Full-body workout without stressing your knees.
      • Elliptical – Less strain than running, still gets your heart rate up.

      Need post-workout meal ideas? A Zepbound Food Idea like a protein smoothie with berries, Greek yoghurt, and flaxseeds is perfect.

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      5. Pilates & Yoga (Bonus for Flexibility & Strength)

      Want to build strength without heavy lifting? Pilates and yoga are perfect for improving core strength, balance, and flexibility.

      • Pilates = killer for core strength.
      • Yoga = great for flexibility, relaxation, and stress relief.

      3. How to Exercise When You Have Low Energy on GLP-1

      If you’re struggling with fatigue or low energy, exercise can feel impossible. But here’s the thing—the right movement can actually help fight fatigue.

      Here’s how to stay active without overdoing it:

      • Start small. Even a 10-minute walk is better than nothing.
      • Eat enough protein and healthy fats. Try GLP-1 meal ideas packed with lean protein, avocado, and nuts.
      • Hydrate! Dehydration makes fatigue worse.
      • Don’t overtrain. If your body says rest, listen.

      For easy-to-digest, energy-boosting meals, try a Semaglutide Food Idea like a banana with almond butter before a workout.

      woman in black tank top and black leggings lying on black floor

      4. What to Eat to Support Exercise on GLP-1

      Fuelling your workouts properly is key—because if you’re not eating enough of the right nutrients, your body will struggle.

      Best foods for pre- and post-workout meals

      • Pre-workout: Banana with almond butter, Greek yoghurt with honey, or a small smoothie.
      • Post-workout: Scrambled eggs with avocado, a protein shake, or a chicken & quinoa bowl.

      5. The Best Weekly Workout Plan for GLP-1 Users

      Want to keep things simple and effective? Here’s a beginner-friendly workout plan that works with your energy levels, not against them.

      Weekly GLP-1 Workout Plan

      • Monday: Full-body strength training (30 mins)
      • Tuesday: 30-45 min walk
      • Wednesday: Yoga or Pilates (30 mins)
      • Thursday: Full-body strength training (30 mins)
      • Friday: Low-impact cardio (cycling/swimming)
      • Saturday: Active rest (light walk, stretching)
      • Sunday: Full-body strength training or rest

      Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

      1. GLP-1 Medications 101: What They Are and How They Work
      2. How to Get the Best Results on GLP-1 Medications: Tips for Success
      3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
      4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
      5. The Ultimate GLP-1 Grocery List
      6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
      7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
      8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
      9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
      10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
      11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
      12. The Best GLP-1 Supplements for Energy, Muscle & Health

      Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!

      Listen, GLP-1 meds are a powerful tool, but they work even better when paired with the right movement. You don’t need to train like an athlete—just find movement you enjoy and stay consistent.

      Your Action Plan:

      • Prioritise strength training – At least 2-3x a week.
      • Try at least 1 HIIT workout a week.
      • Walk daily – Aim for 8,000+ steps.
      • Fuel your body properly – Eat enough protein and healthy carbs.
      • Listen to your energy levels – Don’t overdo it.

      📌 Next up: Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining – because no one wants to do all this work just to gain it all back later! 🚀

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      exercise on glp-1